We will be meeting at 8 am at CrossFit SoCal for another long run. Only 11 more long runs before the big Mud Run at Camp Pendelton! At 10 am we'll be enjoying the beautiful weather at Mission Bay for: 100 meter Walking lunge, 800 meter Run, 100 Squats

Sarah, Karen and MarlaLast Saturday I came to the park a little unprepared. I usually pack 3 different sizes of rubber bands to assist with pull-ups, but completely forgot to bring them! I was completely blown away that no one needed the assist this time! All 6 of the women who showed up this weekend did the pull-ups sans bands!!! You ladies are awesome.. Congratulations!

Ahmik attempts to bust open a slam ball. The ball is a prototype for Gill Athletics.

This smaller version of a slam ball by Gill Athletics was harder to bounce than its larger cousin the D-Ball. So, more force was needed to bounce the ball, plus you had to squat quicker to pick it up in one bounce.

The Weekend Warriors are in full training mode for the 2007 Mud Run at Camp Pendleton. This Saturday, the 8am crew went on a steep hill trail run in Tecolote Canyon. We will be going on another rigorous trail run next week. All Mud Run participants are welcome and encouraged to join us!

The Saturday fun begins at CrossFit SoCal at 8am for a long run involving trails, stairs and hills. Next, we'll head on over to Mission Bay park with the rings for 10 rounds for time of 100m run, 10 pull-ups and 10 ring dips. Should be nice weather so bring plenty of sun block and water!

See you on Saturday at CrossFit SoCal for a 5K (maybe longer) run in the beautiful canyon areas of I-15. Then, we'll kick off St. Patty's Day with a 20 minute workout at Mission Bay park. See side bar for details or email krista@crossfitweekendwarriors.com with any questions.

Check out Weekend Warriors at 8 AM at CrossFit SoCal and 10 AM at Mission Bay . We will be working on Snatch techniques, focusing on the "Scoop" portion of the movement. Then, come out to Mission Bay for an endurance testing WOD called "Tabata Warrior". Check out the sidebar for details on both workouts.

It's important to know how to squat properly and be able to squat properly for the rest of your life! Becoming feeble as we age lands many seniors in rest homes. Don't let it happen to you! Squatting often and adding weight to squats will strengthen your bones, and may keep you mobile and independent for the rest of your life!